8 Crazy Nights… Happy Hanukkah!
8 rounds for time of:
8 Front Squats 95/65 lbs
8 Push Presses 95/65 lbs
8 Kettlebell Sumo Deadlift High-pulls 24/16kg
8 Kettlebell Overhead Walking Lunges 24/16kg
8 Kettlebell Swings (Heavy as possible)
8 Knees-to-elbows
Strength/Skill Double Kettlebell Press 5-5-5-5-5 Then For time: 15 Thrusters, 95/65 lbs 15 Pull-ups 12 Thrusters, 95/65 lbs 12 Pull-ups 9 Thrusters, 95/65 lbs 9 Pull-ups — then — 12 Thrusters, 135/95 lbs 12 Chest-to-bar Pull-ups 9 Thrusters, 135/95 lbs 9 Chest-to-bar Pull-ups 6 Thrusters, 135/95 lbs 6 Chest-to-bar Pull-ups — then — 9 Thrusters,…
Strength/Skill
Every 1 min for 12 mins, alternating between:
1 Cluster
8 Bar Facing Burpees
Then
Power Elizabeth
21-15-9 reps, for time of:
Power Clean, 135/95
Ring Dips
(Scale ring dips to ring pushups or standard pushups on the deck. No bands on rings please)
Buyout
Strict Handstand Push-ups 4x Max Rep
Practice Handstand walks
Strength/Skill Every 1 min for 10 mins, alternating between: 3 Hang Squat Snatches* 8 Bar Facing Burpees *Yes I know we did these yesterday so if you’re sore drop the weight. Always be smart. Then Every 1 min for 20 mins, alternating between: Deadlift, 315/215 lbs* 8 Box Jump Overs, 24/20 in Deadlifts start with…
Tuesday Strength/Skill Back Squat Take 20 Minutes to determine a max set of 8 (note to new people. If it felt easy, do another set until it doesn’t. This set should be one rep shy of failure so it ends up being a set of 7 or 9 that’s ok. Also if you’re pretty sure you…
Monday Strength/Skill Every 2 mins for 10 mins: 3 Squat Snatch (Pause At Knees)s for 3 seconds, pick load Wear straps and no touch and go. Then Double DT 10 rounds for time of: 12 Deadlifts, 155/105 lbs 9 Hang Power Cleans, 155/105 lbs 6 Push Jerks, 155/105 lbs (Absolute 20 minute time limit) Buyout…
The CIA 7
7 rounds for time of:
7 Handstand Push Ups
7 Thrusters, 135/95 lbs
7 Knees To Elbows
7 Deadlifts, 245/175 lbs
7 Burpees
7 Kettlebell Swings, 32/24kg
7 Pull-ups
Strength/Skill
Romanian Deadlifts 5 x 5 @ 50-60%
Then
For time:
75 Double Unders
50 Push-ups
50 Double Unders
25 Push-ups
30 Double Unders
10 Push-ups
Buyout
Go for a run or a row and make it long and easy
Strength/Skill Every 1 min for 12 mins, alternating between: 3 Power Snatches, 60% 1RM 12 Split Jumps Then 15-12-9-6-3 reps, for time of: Power Clean, 135/95 lbs Bar-facing burpee Buyout 4 x 5-8 Weighted Straight Leg GHD 4 x 5-8 Bent Over Rows @ 40-60% of power clean (Yes same as Tuesday. We need these.…
Strength/Skill Lynne 5 rounds for max reps of: Max rep Bench Press, 1x bodyweight Max rep Pull-ups This workout has no official time limit, however, go straight from the bench presses to the pull-ups and rest no more than 2 minutes between rounds. The score is the total number of reps between all 5 rounds.…
